Help keep your group healthy and happy!
10
-
minutes warming up
25
-
minutes working out
Today you have the choice of a long one with one movement or a long with 3 movements. Either way, it's going to be a long one. If you're choosing the run, row, or bike follow the pacing instructions and the goal is to go the entire time with no stopping or resting. If you're choosing option 2, Move at a steady pace for the weighted movements and move fast on the Quick Jumps (hence the name).
Do this workout live with an attentive and entertaining coach!
Option 1:
25-min. Run/Row/Bike
4-min. - Easy Pace
1-min. - Hard Pace
Option 2:
5 Rounds
2-min. Wood Choppers
2-min. Russian Twists
1-min. Quick Jumps
Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.
🔓 Unlock for $19/mo*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Option 1
Options: perform 1-min. at Moderate pace instead of hard —> perform 4:30 Easy, 0:30 Hard.
💪 perform for 15-20 min. (3-4 rounds).
🤰 perform for 10-20 min. (2-3 rounds), walk, stroller/carry your babe (in your belly or in a carrier), and only perform to a Moderate pace (for 1-min.)
Option 2
💪 /🤰 perform each movement for 1-min. (15-min. total)
Wood Choppers
Pick a weight you can move marjority of the 2 minutes with minimal rest.
🤰 option to perform Single-arm Swings.
Equipment: single weight like DB, KB, backpack.
Russian Twists
Pick a weight you can move marjority of the 2 minutes with minimal rest.
Options: perform with feet on the ground —> perform with no weight
💪 perform for 1-min.
🤰 perform Weighted Torso Twists.
Equipment: single weight like dumbbell, kettlebell, backpack.
Quick Jumps
As the name suggests, these should be quick.
Options: jump with two feet —> step onto and off FAST!
🤰perform fast Quick Steps.
Equipment: LOW surface like a bumper plate, book, towel, etc.
Have a question? Chat with your coach.
For Option 1:
📍 Running route.
For Option 2:
✅ Weight for Wood Choppers and Russian Twists.
✅ Something low and stable to jump on and off.
8 min. AMRAP
100m Jog (or 30 sec. jog in place)
24 High Knees, total
24 Butt Kickers, total
24 Side Shuffles, each direction
8 Spiderman Stretches, total
8 Inchworms
8 Standing Figure 4 Stretches, total
Then,
10 Ankle Circles, each leg
30 sec. Wall Calf Stretching, each leg
10
-
minutes warming up
25
-
minutes working out
Today you have the choice of a long one with one movement or a long with 3 movements. Either way, it's going to be a long one. If you're choosing the run, row, or bike follow the pacing instructions and the goal is to go the entire time with no stopping or resting. If you're choosing option 2, Move at a steady pace for the weighted movements and move fast on the Quick Jumps (hence the name).
Instructions, personalization options, and video demos are available for members only.
🔓 Unlock this Workout for Free*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.
Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.
